Workout of the day

WOD è l’acronimo di “Workout of the Day”. È il programma di allenamento proposto dal coach nei box di CrossFit. Se non riuscirai sempre a seguirlo alla lettera, per via dei carichi, della resistenza necessaria o della tua capacità tecnica, non preoccuparti! Il coach serve a questo: avrà cura di cucirti addosso il WOD giusto per te, che ti faccia sentire a tuo agio e ti permetta di migliorare le tue prestazioni in sicurezza, un passo alla volta.

WOD 10-10

WOD 10-10

PART 1: Back SquatBuild to a Heavy Set of 3 Reps *Score = Heaviest Load PART 2: “Cement Legs”On the 3:00 x 7 Rounds:300 Meter Run8 DB Box Step-ups DB: 2x 22,5/15 *Score = Slowest Round

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WOD 09-10

WOD 09-10

“Chuck Heavy” For Time [38 Minute Cap]:1 Mile Row100 Push-ups1 Mile Run100 Thrusters (45/35)1 Mile Row *Score = Time it takes to complete the workout

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WOD 08-10

WOD 08-10

“Freedom Sauce”TEAM OF 2, one partner will work at a time.4 Rounds x AMRAP 7:60 Overhead Squats60 Bar-Facing BurpeesMax Calorie Row Round 1: [40/30]Round 2: [50/35]Round 3: [60/40]Round 4: [70/45] *Score = Total Calories

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WOD 07-10

WOD 07-10

“PARTI TIME”For Time [30 Minute Cap]:300 Double Unders2 Mile Run100 Toes to Bar Partition However You’d Like *Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.Strategy Examples:-4 Rounds: 75 Double Unders, 800 Meter Run, 25 Toes to Bar-1 Mile Run,… Read more »

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WOD 06-10

WOD 06-10

PART 1: Deadlift12′ EMOM: 3 DL – start from 70% and try to add weight *Score = Heaviest Load PART 2: “Popeye” For Time:200 Meter Farmers Carry***60/40 Calorie Bike Erg20 Dumbbell Box Step Overs60/40 Calorie Bike Erg20 Dumbbell Box Step Overs60/40 Calorie Bike Erg200 Meter Farmers Carry Dumbbells: [22.5/15]***60/40 CAL BIKE:-40/30 Cal Ski-60/40 Cal Row*Score… Read more »

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WOD 05-10

WOD 05-10

“Me, Myself & I”Workout Definition 5 Rounds For Time [40 Minute Cap]:50 Air Squats400 Meter Run30 Sit-ups20 Push-ups10 Strict Pull-ups *Score = Time it takes to complete the workout

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WOD 04-10

WOD 04-10

PART 1: Shoulder PressBuild to a Heavy Single *Score = Heaviest Load PART 2: “The Sweet Escape”For Time:15 Unbroken Clean & Jerks3,000/2,400 Meter Bike Erg Rest 3 Minutes 12 Unbroken Clean & Jerks3,000/2,400 Meter Bike Erg Rest 3 Minutes 9 Unbroken Clean & Jerks3,000/2,400 Meter Bike Erg [Every Break]:500/400 Meter Penalty Lap Barbell: (135/95)[61/43] *Score… Read more »

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WOD 03-10

WOD 03-10

“Home Plate”AMRAP 6:1,000/800 Meter Row12 Front Squats (155/105)Max Burpees Over the Bar AMRAP 6:1,000/800 Meter Row12 Front Squats (155/105)Max Burpee to a Target AMRAP 6:1,000/800 Meter Row12 Front Squats (155/105)Max Burpee Pull-ups AMRAP 6:1,000/800 Meter Row12 Front Squats (155/105)Max Burpee Box Jumps (24″/20″) [Kilos = 70/48] *Score = Total Burpee Reps

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WOD 01-10

WOD 01-10

Team of 2, rotate as needed tabata jumping lungestabata battle ropetabata d.u.tabata shuttle sledge pushtabata clapping push uptabata GHD sit up rest 1′ between tabata *score: min.reps each tabata

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WOD 30-09

WOD 30-09

PART 1: Back SquatBuild to a Heavy Set of 5*Score = Heaviest Load PART 2: “Abomination”AMRAP 15:21 Sit-ups15/12 Calorie Row9 Dumbbell Thrusters (50’s/35’s) [22.5/15]*Score = Rounds + Reps AFTER CLASS2-3 Sets:12-20 Strict Pull-upsRest 1 Minute Between Sets

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